WEEK 1 - OLYMPIC LIFTING OR BENCH PRESS AND ABS

 Lucas sporting the St. Patty's Day garb while cranking out one of his 20 deadlifts.

Lucas sporting the St. Patty's Day garb while cranking out one of his 20 deadlifts.

Push press 4x5
Hang clean 5x3
Front squat 5x3

OR

Bench press 8x3 @ 55%

Glute bridges with a band 4x10 @ 50% of squat

AMRAP 20 minutes (or whatever time is remaining)
*rest is optional*
15 crunches
15 reverse crunches
Rest 30 seconds
15 crunches
15 knees to elbows
Rest 30 seconds
15 ab wheels
15 Russian twists
Rest 30 seconds

Steps To Toes To Bar - Progressions #1-4 Hollow Body And Bow Position

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada